Many runners are divided on whether or not they want to go running in the rain. During the summer I don’t mind it. In fact, I sometimes enjoy it! This wasn’t always the case. There are a few tips that can make running in the rain more enjoyable all year long. I won’t promise that I will be running outside if it’s raining and 35 degrees, but I do plan to continue embracing it whenever I can!
9 Tips for Running in the Rain
1. Make sure there is no chance of lightning
First and foremost, you want to stay safe. Check the weather to make sure that there won’t be any thunder and lightning during your run. If you are confident you can run outside but are concerned that maybe some storms will sneak up on you, stay close to home so you can return quickly if needed.
Also, if you are running in the rain in the colder months make sure that ice won’t be an issue.
2. Wear something to cover your eyes
I always wear a hat when I run in the rain, but I’ve actually heard that some people where sunglasses to keep the rain out of your eyes. Just make sure you can still see where you are going!
3. Don’t forget the body glide!
Back in 2013 I ran the Houston Marathon in 40 something degrees and pouring rain. Before we left for our trip we thought it would be in the 50s and dry for the race, and we were heading to Hawaii for our honeymoon after the race. So I didn’t have great clothing options to wear on race day. I had on some combination of a tank top with arm sleeves and a jacket. Thanks to the way the tank top was rubbing against my arms I ended up with some of the worst chafing of my life. I remember crying in the shower that day and it was painful for days into my trip.
Lesson learned: ALWAYS wear body glide on any compromised areas when running in the rain.
4. Plan out your shoe choices
If it’s raining hard and you will be out running for a while, your shoes will inevitably get pretty wet. Make sure you have another pair of shoes to wear for your next run. Consider wearing older shoes when you run in the rain that you don’t run in as often. You can stick paper towels in your shoes after your run to help them dry faster.
5. Make sure you are seen when running in the rain
Morning and evening runners are (hopefully) already dressing to be seen, with bright colors, headlamps, visibility vests, etc. Even if it’s daytime when you’re running in the rain, make sure that you can be seen. It will be harder for drivers to see in general if it’s raining hard.
You may also like: Best Tips for Running in the Dark
6. Wear the right clothes when running in the rain
Cotton is not your friend. I repeat, cotton is not your friend. Try to find clothes that are somewhat tight fitting and also sweat-wicking. Dress warm enough for running in the rain, but not too warm that you will overheat. Also make sure you are wearing a good quality pair of performance socks. For rainy runs I like to wear toe socks that helps to prevent blisters.
7. Keep your electronics safe
If you run with a phone, make sure it won’t get wet. I usually keep mine in my Koala clip case under my shirt and sports bra. However, if it’s raining really hard I’ll put it in a ziplock bag and then in a flip belt or in my hydration pack (if I’m doing a long run).
8. Stay hydrated
When it’s raining it can be easy to forget about hydration, so make it a point to hydrate before and after your run, and to bring something with you if you are doing a longer run.
9. Try not to let the rain distract you from your running
If you’re not used to running in the rain, you may be worrying about all of these things and not as much on your run. Try to stick to your normal routine of a pre-run warm up and post-run stretch and cool down. Focus on maintaining good form but also be mindful of slipping when it’s wet outside. You may need to adjust you paces while running in the rain, and that’s ok!
Final Thoughts on Running in the Rain
It will be much different running in a light, misty rain in the summer when it’s 70 degrees than running in a cold, windy, winter downpour in when it’s 40 degree. Stay within your own comfort zone and make your own decisions about what weather you are comfortable running in. If you hate rainy runs, don’t force it and look for other options instead (moving around your schedule, running indoors on a treadmill, or doing another indoor workout). If you do decide to run in the rain, try to make the most of it and have fun!
How do you feel about running in the rain?
Any other tips you have for rainy runs?
Do you run in the rain all year long or just during certain seasons?
You may also like:
5 Tips for Adjusting to Running in the Heat
10 Common Running Mistakes and Simple Fixes to Run Stronger
8 Racing Mistakes to Avoid When Running Fall Races
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Great reminders, Lisa!
I love running in the summer rain! I just did that last Sunday.
But then I should have read your tip no. 4 about the shoes. My shoes were still drenched the next day and they are my favourite pair. I should have taken the inner soles out, put them on our heated bathroom floor and put newspapers or towels inside to help them dry faster.
I’ve had to learn that lesson about shoes the hard way too!
I admit to quite like running in the rain, it is wind that I really don’t enjoy (How come it is ALWAYS in your face and never on your back 🙂 ). Having said that, I do relate to what you say about chafing if you wear the wrong clothing (ouch!)
Wind is probably my least favorite running condition! The rain isn’t bad as long as its not cold out.
It’s funny, I don’t mind running in a warm rain, but I have difficulty getting out when it’s already raining. The mind games we play!
I definitely don’t like running in a cold rain, but I’ve done that too.
Thinking about chafing before going for a rainy run is so important!
I don’t really like going out when its already raining either! But sometimes I will if I dont have much flexibility about when I can run.
Even though my hair isn’t as long as yours, if there’s rain (or a chance of it) I always braid my hair. Pony tails = rat’s nest on me (even when it’s really humid, my hair will knot up and become a tangled mess).I think attitude is key here…rain can be a buzzkill if you let it, or it can be ignored.
Yep totally agree about needing to have the right attitude! My hair gets into such a gross knot if I wear it in a ponytail if its raining or really humid.
I actually don’t mind running in the rain especially when it’s warm out. It can feel good. Definitely important to keep your phone dry! We have had so much rain the past few weeks!
I don’t mind the rain but lately its been annoying that we’ve had it like every day!
I don’t mind running in the rain too much, especially if I’m well dressed for it. The only rain I don’t run in is freezing rain!
Totally agree! The colder it is, the less likely I will run in the rain.
What is this thing you call rain? 😂 Seriously, we rarely get rain, especially in the summer, and if we do it’s an all-out thunder and lightening storm that no one would want to run in.
I ran the LA Marathon in 2000 in about the same conditions as your Houston one. In the forties, pouring, gutters flooded even before we started. My husband and one of my girlfriends were smart and turned back at mile 5. Another friend and I continued on. We both kept our trash bags on the whole race! I’m pretty sure I was hypothermic afterwards (until I got into a really hot shower). Proud of the fact we finished in 3:33 though. Those were the days!
Fun fact: Natalie Mitchell of Nat Runs Far finished on place ahead of us! I didn’t know here then and it wasn’t until she saw me say something about it on IG that she called it to my attention. Small world!
That’s so funny about finishing so close to Nat! I can’t believe you guys figured that out. That’s an awesome time finishing in those conditions!
Such a great tip about the body glide! Ive been burned (pun intended) by not lubing up too many times!
I usually forget to use it about once a year, and then I make sure not to forget again for awhile!
Oh, that Houston experience sounds painful!
My sunglasses have prescription lenses, so I always wear them, even if it rains. Although that can be quite annoying with all the little raindrops! I should try wearing a hat, I’m sure that would help.
I don’t mind the rain and sometimes find it cathartic. The Ghost Gortex are the best in the rain. Helps to have the right gear
You must have written this just for me. LOL
I will run in the rain… If I have to and there is no other time to do that run.
I have run MANY races in the rain.
The thing I hate the most is the waiting around and getting wet BEFORE you start. Always have that rain poncho.
Rain absolutely ruins me for running. I hate it so much. And because Florida is the lightning capital of the country, I always seem to get caught out in a bad situation. Ugh.
We don’t get much rain around here (though last year was a bit of an exception) so I usually enjoy it very much. Not when it’s really cold and/or pouring though.